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To relax and de-stress:
Take a slow breath through your nose, drawing in your belly towards your spine as you do so. Hold the breath for a moment and then slowly breathe out through your nose, allowing your belly to expand like a small balloon. Repeat this three times.
Stretch out your arms above your head, bring them slowly down to your sides and back to your lap.
Imagine a wave of warmth spreading upwards, as you move each foot (make sure your legs are uncrossed), your toes, each lower leg, your thighs, clench and release your buttocks, rock forward and back again on your hips. Allow that feeling of warmth to spread up through your body. Gently shrug your shoulders, bend and straighten your arms, clench and release your fists. Feel that warmth spread down your arms and into your fingers. Relax your jaw by opening your mouth, so your tongue is relaxed (not pinned to the roof of your mouth), slowly and gently move your head and neck a little, raise your eyebrows up as far as they will go and feel that movement spreading over your scalp, then let go.
Now imagine a gentle heaviness spreading up from your toes, it is a lovely warm and comforting feeling as it spreads upwards to your hips, your stomach, your shoulders and down your arms then up into your neck. As you sit, allow the chair to support you. Allow your shoulders to lower and relax as your breathing becomes slow, easy and natural, just like the ebb and flow of the tide, as you relax further.
Close your eyes and imagine your favourite place or choose a picture and imagine yourself there... walking along, or just sitting on the ground perhaps. Look at the details in the picture. Imagine the sounds… the smells… the taste… the feel of the ground beneath your feet… the gentle breeze on your skin…
Allow your eyes to relax and your mind to quieten… just relax and enjoy the moment.
Return when you ready, feeling relaxed and calm... refreshed, ready to continue your day.
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